Strength:
10 mins to build upto a 3rm TNG clean
10 mins to build upto a 3rm Thruster

Wod: 4rds of 3 min on 1 min off
3 power clean@50/35
6 STOH@50/35
9 BJO@24/20"

Wod: all out effort for 3 mins then take 1 min rest and aim to stay consistent with score. Score will be lowest scoring round.

Skill: Strict RMU
Emom Eve/Odd
20 secs false grip holds
40 secs strict MU Transitions

WOD:-"Nasty girls"
3RFT
50 Air squats
7 RMU
10 Hang power cleans@60/40

Wod: be tactical with this Wod , especially with RMU, aim to increase pace each round , finish strong.

WOD: "badger" 3RFT
30 squat clean@40/30
30 pull ups
800m run

Wod: in memory of our good friend Graig Jackson Wilcox, pace this Wod from the start use run as active recovery.

Strength: 20 mins to build upto and perform 5x2 back squat@90%1rm

Wod: For time
10rds
10 wall balls
10 burpees

Wod: this is a sprint Wod aim to complete a round at least every 90 secs. Aim to keep moving.

Skill: clean and jerk

Wod: “The chief”
5x3 min amraps (1 min rest after each round)
3 power clean@60/40
6 press ups
9 air squats

Wod: aim to move fast on each amrap try to keep score consistent each round.

Skills: 5 mins practicing previous progressions for BMU and HSW (10 mins)

Wod: 16 min EMOM (40 secs on/20 secs off)
1: D-ball over shoulder@30/20
2: BBJO@30/24”
3: DBSnatch@22.5/15
4: RMU

Skill: focus is on trying to progress and have practice time.

Wod: our focus on moving fast but staying in control and trying to recover for complex movements continues!
The RMU will be challenging after previous movements, try to keep form.

Strength: 20 mins to perform
5x3 snatch pull to knee(3 sec pause)@90-100%
3x3 hang power snatch + ohs@70% and build
3x1 snatch (stay light and work on form)

Wod: 15 min amrap
DBsquat 10r/10l
DBC&J 20 reps alternate
DBOHL 10r/10L
DBSnatch 20 reps alternate
@22.5/15kg (1DB)
After each round completed perform 2 lengths bear crawl (pull up bars to window wall)

Strength: an example of what we’ve been working on in barbell club. Mechanics and Positions.

Wod: a chance to find any imbalances you might have working with dumbells , pace this Wod and focus on maintaining form.

Strength 15 mins to perform
3x2 clean pulls@100-110%
2x2 power clean + front squat@80%
3x1 clean start @80% and build

Wod: Emom 20 mins (40 secs on/20 secs off)
1: Cal ski
2: BMU
3: Cal row
4: Wall walks
5: DUs

Strength: again a sample of what we have been working on in barbell club, go heavy on the pulls be explosive in the shrug position, then work on good form in the cleans.

Wod: go hard and fast in this Wod! Aim to get as many cals and reps as possible.

Strength: 15 mins to build upto a 3rm thruster

Wod: “Coe” 10 RFT
10 thrusters@40/30
10 ring press-ups

Wod: hopefully ! After a heavy 3rm the thrusters will feel light. Have a plan with this Wod , break into manageable sets , avoid redlining and single reps.

Skill: HS holds and walks

Wod: 10 min Emom
Eve: 10 DL@100/70
Odd: 10 Box jumps@30/24”

Wod: working on high volume deadlift mixed with explosive movements! Aim to go tng with dl and get as much rest in as you can so you have energy to perform big box jumps !